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Breakfast Guide This is the most nutritious way to cook an egg

Eggs are healthy and nutritious. Learn the trick to preparing eggs in a super healthy manner.

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Poached eggs and bread play

Poached eggs and bread

(Neil Conway)

Eggs are nutritious, but you can make your eggs even healthier.

Eggs are healthy, delicious and extremely versatile with endless possibilities and always having our backs when we're in dire need of what to eat.

They can be cooked in many different ways and are easy to combine with other healthy foods, like vegetables. But we've probably been consuming it the wrong way all our lives.

Unlike raw eggs, cooked eggs are safer to eat as the protein in them more digestible and the vitamin biotin is more available for your body to use since the nutrients are now easier to digest.

However, high heat cooking can reduce their vitamin and antioxidant contents. It also oxidises the cholesterol in eggs and oxidised cholesterol and oxysterols in the blood have been linked to an increased risk of heart disease.

So, to make your eggs super healthy, here's a list of 5 cooking methods to achieve that.

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1. Go for a low-calorie cooking method

Boiled egg play

Boiled egg

( Adam Korst/Demand Media)

Poached or boiled eggs is the best option to consider if you want to cut down on your calorie intake.

Poaching contains less fat and fewer calories than frying or baking, as it requires less heat and added oils.

Boiling likewise gives no room for adding any extra fat calories, so the meal will be lower in calories than fried or scrambled eggs or an omelette.

2. Do not over cook your eggs

The longer you heat the eggs or the higher the temperature, the less healthy the eggs as you are likely to lose more nutrients this way.

3. Use water in place of milk for scrambled eggs

Scrambled eggs play

Scrambled eggs

(Adam Korst/Demand Media)

To save yourself a few calories and leave the cholesterol and fat content the same as that contained in boiled eggs, use water instead of milk. You could even separate the yolk and only use the egg whites if you're looking to cut back the calories further.

4. Fry them with Oils that’s stable at high temperature

Fried egg play

Fried egg

(Adam Korst/Demand Media)

Frying with oils that are stable at high temperatures and don’t oxidise easily to form harmful free radicals is the best way to enjoying nutritious fried eggs.

You could consider olive oils or coconut oils.

5. Combine with vegetables

scrambled eggs and veggies play

scrambled eggs and veggies


You can boost your vegetable and fibre intake by simply adding vegetables to your eggs (fried or scrambled). But if you're boiling it, you could just make the vegetables and put it by the side. That way you'll be consuming a super healthy nutritious meal.

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